Bear Canyon CrossFit – WOD
Deadlift (Every 3:00 minutes, 4 Sets
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
Percentages are based on your 1rm Deadlift
)
“Kashmir” (Time)
2 Rounds, For Time:
25/20 Calorie Row
30 Alternating Dumbbell Snatches 50/35lb
20/14 Calorie Echo Bike. 24/18 Assault
50ft Dual Kettlebell Front Rack Walking Lunges 55/35lb
Time Cap: 15:00
Rx+:
2 Rounds, For Time:
25/18 Calorie Row
20 Alternating Dumbbell Snatches, 85/60lb
20/14 Calorie Echo Bike
60ft Overhead Walking Lunges w/dumbbells, 2x 50/35lb
Level 2:
2 Rounds
22/17 Calorie Row
30 Dumbbell Snatch 35/25lb
18/13 Calorie Echo
50ft Dual KB Front Rack Walking Lunge 35/26lb
Level 1:
2 Rounds
20/16 Calorie Row
20 Dumbbell Snatch 35/25lb
15/11 Calorie Echo
50ft Goblet Walking Lunge 35/26lb